WOD Blog
 | Fri, Jul 10 2020 |  |
| SHRED 7-10-20 | WARM UP 7-10-20 | WEIGHTLIFTING 7-10-20 | METCON 7-10-20 |
SHRED 7-10-20
(Reps)
WARM UP
2 sets:
Plate Plank Walkover-10 reps
Plate Row w/ Pause-10 reps
Plate Overhead Press-10 reps
Plate Horizontal Press-10 reps
Plate High Pull-10 reps R/L
Plate Bus Driver-10 reps
Plate Rotation-10 reps R/L
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Thumbs Up-10 reps
Breaststrokes-10 reps
Handstand Hold-30 secs
UPPER STRENGTH WORK
Every 4 minutes x 4 sets complete:
10 DB Bench Press
10 Strict Pull Ups
30 Second Handstand Hold
*Rest or lightly bike with time remaining.
Build up as tolerated on the bench press. Use a band that allows 10 strict pull ups in a row, or add weight if 10 in a row is not challenging enough. Modify handstand hold to inverted plank hold, or regular plank hold.
METCON
16 Min AMRAP: (use DB pair)
8 Push Ups on DB's
8 Alt Renegade Row (4 R/L)
8 DB Push Press
50 m Farmers Carry
COOLDOWN
ROMWOD
| Laura E | :-) | Mods for shoulder |
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WARM UP 7-10-20
(Check In)
WARM UP
2 Rounds Per Arm
Suitcase Deadlift-5 reps
DB Front Squat-5 reps
DB Strict Press-5 reps
DB Thruster-5 reps
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Hip Rotation-20 reps R/L
Spiderman to Hammy-30 secs R/L
Side Plank w/ Hip Dip-15 reps R/L
Hip Bridge w/ Pause-10 reps
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Front Squat w/ Pause-5 reps
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Begin Weightlifting
COOLDOWN
Couch Stretch-1 min R/L x 2 sets
Seated Forward Fold-1 min x 2 sets
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WEIGHTLIFTING 7-10-20
(Weight)
20-25 minutes
Pause Front Squat:
5-3-1-5-3-1-5-3-1 (one second PAUSE in the bottom)
Goal is to start and end heavier than last week! First set should start around 60-70-80%
| 1st | 205 Rx | Janelle Fri, Jul 10, 2020 | | 2nd | 175 Rx | Rachel T Fri, Jul 10, 2020 | | 3rd | 145 Rx | Kirklin Fri, Jul 10, 2020 | | 1st | 255 Rx | Wesly Fri, Jul 10, 2020 | | 2nd | 245 Rx | Collin S Fri, Jul 10, 2020
Bj Fri, Jul 10, 2020 | | 3rd | 210 Rx | Vince Fri, Jul 10, 2020 |
| Kirklin | 145 Rx | | | Vince | 210 Rx | | | Janelle | 205 Rx | | | Bj | 245 Rx | | | Rachel T | 175 Rx | | | Laura E | 135 Rx | | | Bill | 185 Rx | | | Keith C | 165 Rx | | | Wesly | 255 Rx | | | Collin S | 245 Rx | |
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METCON 7-10-20
(Reps, Rx+, Rx2, Rx3)
1 min ON/30 secs OFF x 10 sets: (5 rounds each arm)
10 DB Thrusters (all 10 one side)
w/ time remaining:
Single Arm Devil Press
*Alternate arms each round! Score is devil press only.
Goal: 50+ Devil Press
Tip: You should be able to complete your thrusters unbroken at the weight you choose and then complete devil press nonstop until time expires!
Brown Rx+: 55#/40#
Purple Rx: 50#/35#
Blue Rx2: 35#/25#
Orange Rx3: 25#/20#, sub 8 DB Thrusters and DB Snatch instead of devil press
Yellow MODWOD: 20#/15#, orange MODS
| 1st | 60 Rx | Janelle Fri, Jul 10, 2020 | | 2nd | 52 Rx2 | Kirklin Fri, Jul 10, 2020 | | 3rd | 49 Rx2 | Chalise Fri, Jul 10, 2020 | | 1st | 75 Rx2 | Vince Fri, Jul 10, 2020 | | 2nd | 52 Rx2 | Wesly Fri, Jul 10, 2020 | | 3rd | 51 Rx2 | Bill Fri, Jul 10, 2020 |
| Kirklin | 52 Rx2 | | | Vince | 75 Rx2 | | | Janelle | 60 Rx | | | Laura E | 73 | Lots of mods | | Bill | 51 Rx2 | | | Keith C | 48 Rx3 | | | Wesly | 52 Rx2 | | | Chalise | 49 Rx2 | |
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